Coping with Change by Changing Your Thinking

Throughout our lives, we are faced with many changes that shape who we are – from minor changes in our day-to-day routine to major transitions that have a significant impact on our world.

Rather than simply addressing the unpleasant symptoms that change can trigger in us – such as fear, sadness, and stress – adjusting the way we view change as a whole can make it much easier to accept and adapt to it.

Change Is Not Always a Choice

Change can be difficult enough to adjust to when it’s a result of a decision you’ve made – such as a new job or a move to a different city. Leaving or losing what’s familiar and moving toward something unknown is stressful, even when the change is positive.

When change is sudden, unexpected, or unwanted, it may cause even greater anxiety, fear, or sadness. Learning how to think about and effectively cope with change, whether you choose it or not, will help you more easily adapt and thrive in your new circumstances.

How Change Affects Your Mental Wellness

Significant change disrupts your routine and often poses unexpected challenges, which can easily increase your stress levels – even if it’s a change you are excited about. While this may be temporary until you adjust to your new normal, the negative emotions may linger and affect your mental health.

Some common feelings you may experience after a change include:

• Uncertainty: After a life change, you may feel uneasy and unsure because you are unable to predict what lies ahead as easily.
• Fear: Change may trigger a fear of the unknown, worries about failure, or anxiety about how the change will affect other aspects of your lifestyle or your relationships.
• Depression: Major life changes, especially loss, may particularly trigger feelings of sadness. Grief is a natural and normal response to change related to loss, but these normal emotions may escalate to clinical depression if not addressed.
• Isolation: If your change involves new surroundings, such as a new home far from loved ones, you may feel isolated or lonely until you adjust.
• Stress and anxiety: The fear of the unknown and the pressure to adapt may trigger stress, anxiety, and feelings of restlessness.

Mantras to Accept Change

Reframing the way you view change is a journey. Repeating the following mantras every day will help you believe in their sentiments, apply them to your experiences, and open your mind to new opportunities as you continue to face change in your life.

1. “I have the strength to do this.” No matter what obstacles the changes in your life pose, believing you are strong enough to overcome them will go a long way in helping you do just that.

2. “Change is an adventure.” Change doesn’t have to be scary – it’s also exciting. Focusing on all the new adventures and opportunities change may bring your way will help you stay positive during periods of transition.

3. “Change is the only constant.” Nothing in life stays the same forever. Reminding yourself that change is normal and inevitable will help you adapt and take things in stride more easily.

4. "I am open to what life has in store for me." Welcoming new experiences with an open heart and trusting the journey will help you have faith in your life’s unfolding path rather than worry about things you may not be able to control.

5. "Every ending is a new beginning." While change may mean the ending of a specific season of your life, every ending opens the door to exciting new possibilities. Instead of focusing on what you may have lost, look forward to the many potential positives on the horizon.

Getting Support to Cope with Change

Sometimes, a major life change may cause prolonged symptoms of depression and anxiety that you are unable to address on your own. If you are suffering from excessive worry, feelings of sadness or hopelessness that won’t go away, or any other mental health issues that are significantly affecting your daily life, treatment can help.

From your first appointment at LiveWell, our therapeutic counseling center, you’ll receive personalized, compassionate care customized to treat your individual symptoms. To learn more about how LiveWell can help you, please call (201) 848-5800 or visit ChristianHealthNJ.info/LiveWell.